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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.
Ultimately, meditation is something you can do anywhere and at any time, so getting comfortable meditating without guidance can be useful.
We’ll be fidgety. As soon as we attempt to sit still, during meditation or any other time, it’s almost as if we can’t help but scratch an itch, stretch our neck, or cross and uncross our legs.
We’re teaching ourselves to be comfortable with our mind just the way it is. It really is that simple. Meditation isn’t about achieving anything other than doing it: slowing down during our busy day, checking in with ourselves, and noticing how the mind is. Because meditation is about being kind to our mind.
We might feel sleepy. If we doze off, don’t worry. The mind’s getting used to figuring out the difference between slowing down and shutting off.
’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good
’s former book review editor and now serves as a staff writer and contributing editor for the magazine. She received her doctorate of psychology from the University of San Francisco in 1998 and was a psychologist in private practice before coming to Greater Good
Indeed, the science behind mindfulness meditation has often suffered from poor research designs and small effect sizes, as 15 psychologists and neuroscientists found after reviewing hundreds of mindfulness studies. Their paper, published in October by Perspectives on Psychological Science
This can be accomplished by sitting on the edge of a chair or another seat, or by sitting on the floor with a support like a meditation cushion under your hips.
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Mindfulness fights obesity: Practicing “mindful eating” encourages healthier eating habits, helps people lose weight, and helps them savor the food they do eat. Pregnant women who practice mindful eating gain less weight during pregnancy, and have healthier babies. Featured Articles
Next, when you get to the office, take 10 minutes at your desk or in your car mindfulness to boost your brain with a short mindfulness practice before you dive into activity. Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale, exhale, inhale, exhale.
, Jared Lindahl and colleagues interviewed cem meditators about “challenging” experiences. They found that many of them experienced fear, anxiety, panic, numbness, or extreme sensitivity to light and sound that they attributed to meditation. Crucially, they found that these experiences weren’t restricted to people with “pre-existing” conditions, like trauma or mental illness; they could happen to anyone at any time. In this new domain of research, there is still a lot we do not understand. Future research needs to explore the relationship between case histories and meditation experiences, how the type of practice relates to challenging experiences, and the influence of other factors like social support. What kind of meditation is right for you? That depends. “Mindfulness” is a big umbrella that covers many different kinds of practice. A 2016 study compared four different types of meditation, and found that they each have their own unique benefits.
That said, yoga is an example of an activity often done prior to meditation, and specifically helps prepare both mind and body for the pratice. Meanwhile, at least one found that meditating before doing moderate aerobic exercise may help counter depression.